On the Coast – Families Issue 102 I October/November 2019 | Page 13

Following is a sample menu of a balanced vegetarian diet which contains a
combination of plant based proteins to ensure consumption of all essential amino acids:
only does excessive menstrual flow
contribute to low iron stores, it can also be
a result of low iron stores. A poorly
managed vegetarian diet may also lead to
suboptimal levels of zinc resulting in
lowered immune function and low vitamin
B12 levels are also of concern particularly
in vegans, as B12 is solely found in animal
products. Lacto-ovo vegetarians tend to be
less at risk due to their consumption of
eggs and dairy products.
Sufficient protein intake is of
particular importance in teens due to
growing demands on the body. Protein
deficiency can result in reduced muscle
mass, fatigue, hair loss, poor skin health
and lowered immunity. Animal products
contain all of the essential amino acids
that are required by humans for optimal
function, and are therefore considered
‘primary’ or ‘complete’ proteins. They are
called essential because we are unable
to manufacture them inside the body
and therefore they need to be consumed
through the diet. Protein does exist in
the plant world, however these sources
of protein are considered ‘secondary’ or
‘incomplete’ proteins because they do
not contain all of the essential amino
acids. They may contain most of them,
but in order for a complete protein to
be consumed and utilised by the body, a
number of different vegetarian proteins
need to be eaten together to ensure all
essential amino acids are provided. This
is known as protein combining.
A well-balanced vegetarian diet
can give rise to some impressive
health benefits. A good vegetarian diet
Breakfast Oats or muesli with rice/almond and coconut or cow’s milk, chia
seeds, linseeds, almonds, yoghurt, berries or eggs on sourdough
Lunch/Dinner Lentils or chickpea patty with rice or as burger, stir fry
vegetables with tofu, cashews, sesame seed and rice noodles
Snacks Nut spread on rice cakes, fruit with yoghurt sprinkled with
almonds, chia seeds or muesli mix. Nut butter/date protein balls
usually involves: an increase in the
consumption of antioxidants (Vit C, E,
bioflavonoids) which are protective to
the cells of the body, an increase in fibre
which promotes healthy elimination of
cholesterol and reduces the incidence of
constipation and other potential diseases
of the bowel; is often lower in saturated
fats and cholesterol which can lead to a
reduced incidence of heart disease and
other cardiovascular issues such as high
blood pressure and high cholesterol.
If your teen wants to embark on a
vegetarian diet, a compromise to start
with may be to agree on 2-3 well-
balanced vegetarian meals per week and
for the teen to contribute to preparing
the meal. The rest of the family may
benefit from an increased intake of
vegetables as many people generally
eat too much meat and not enough
vegetables. Recently the Australian
Heart Foundation released new
guidelines regarding eating no more than
350g red meat per week which translates
to 1-3 red meat meals per week.
Annual blood tests may be advisable
for vegetarians especially vegans, with
particular attention being paid to iron
levels as well as the ferritin (storage
form of iron) – which will give a longer
term view on iron levels in the body,
and teens with heavy periods should be
assessed for iron deficiency. It would also
be advisable for vegans to check zinc and
B12 levels.
If your teen wants to try a vegetarian
diet, it would be beneficial for them to sit
with a nutritionist to discuss pros, cons
and help create a balanced approach
ensuring all nutritional needs are met
based on the individual’s current needs.
Planning a well-balanced vegetarian
diet from the beginning may reduce
potentially unhealthy restrictive eating
patterns to develop and also to establish
if the dietary changes are coming from
a balanced, healthy space. Professional
advice may also be more openly received
by a teenager than advice from a parent.
Diana Arundell is a university-qualified naturopath and consults from her Avoca Naturopath clinic.
She has a special interest in fertility and pregnancy health, digestive health, immune function and family
wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an
accredited Journey Practitioner. For further information please contact Diana Arundell at Avoca
Naturopath on 0410 465 900.
Sc
What's On
ho
across the Coast these
school holidays?
ol
Ho
lid
ay
s
We run and support fun school holiday
events right across the Coast!
Check out What's On:
Ÿ for our Youth
Ÿ at our Leisure Centres
Ÿ at our Town Centres
Ÿ across our Libraries
Ÿ at Gosford Regional Gallery
centralcoast.nsw.gov.au/schoolholidays
@CentralCoastCouncil
OCTOBER/NOVEMBER – ISSUE 102
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